Sunday, June 17th

Happy Fathers Day!

High (pocket) Hang Squat Cleans 5-5-5-5 to a 5RM

then,

21-15-9 each:

Calorie Row

Hang Power Clean (135/95)

*2 Wall Walks between each exercise.

**compare to 5/28/17

 

*The next Strength Program will start July 1st.  Email Eric at Fallscitystrength@gmail for more info. 

Saturday, June 16th

Skill Practice: Bar Muscle Ups

then,

Tabata (8 rounds each of :20 on :10 off)

Bar Muscle Ups

Ring Dips

KBS (53/35)

Jumping Lunges

Situps

Score = Total Reps.

 

*The next Strength Program will start July 1st.  Email Eric at Fallscitystrength@gmail for more info. 

Friday, June 15th

Last day of Metcon week

“Nield”

For Time:

400M Run

10 Deadlifts (245/155)

1 Rope Climb (15′)

400M Run

10 Deadlifts

2 Rope Climbs

400M Run

10 Deadlifts

3 Rope Climbs

400M Run

10 Deadlifts

4 Rope Climbs

400M Run

10 Deadlifts

5 Rope Climbs

 

*The next Strength Program will start July 1st.  Email Eric at Fallscitystrength@gmail for more info. 

Wednesday, June 13th

Metcon Week

25 Calorie Assault Bike

25 Full Snatch (95/65)

25 Burpees Over Bar

20 Calorie Assault Bike

20 Full Snatch

20 Burpees Over Bar

15 Calorie Assault Bike

15 Full Snatch

15 Burpees Over Bar

10 Calorie Assault Bike

10 Full Snatch

10 Burpees Over Bar

5 Calorie Assault Bike

5 Full Snatch

5 Burpees Over Bar

For time.

Tuesday, June 12th

Metcon Week

For time:

100 Double Unders

40 Pullups

30 Ring Dips

20 HSPU’s

80 Double Unders

35 Pullups

25 Ring Dips

15 HSPU’s

60 Double Unders

30 Pullups

20 Ring Dips

10 HSPU’s

40 Double Unders

25 Pullups

15 Ring Dips

5 HSPU’s.

*compare to 11/3/17

Saturday, June 9th

Metcon Week

“Filthy 50”

50 Box Jumps (24/20)

50 Jumping Pullups

50 KBS (35#)

50 Walking Lunges

50 Push Press (45/33)

50 Back Extensions

50 Wall Balls (20/14)

50 Burpees

50 Double Unders

For time.

*No Parking on Main from 6am-12 today so you may need to park on Washington and come in the back entrance.